Change your Diet in Menopause: Simple Ways to do so

Change your Diet in Menopause: Simple Ways to do so

The average ten pound gain during menopause can be averted with some changes in diet and lifestyle. Here are some suggestions to make it easy.

Weight gain during menopause is likely but not inevitable. There are ways to introduce new foods into your diet that will avert the weight as well as ways to change eating habits which might be very helpful. Here are just a few.

Change the way you eat in menopause

  • Eat like a cow

In other words, graze! People who eat frequent, small meals throughout the day, end up consuming fewer grams of fat and less calories than those who eat three large meals a day. Try to eat five to six small meals, beginning with a low sugar breakfast and followed by a healthy snack such as protein two hours later. You will become accustomed to eating this way and begin to see the benefits in little time. This is also an excellent way to keep your blood sugar stable.

  • Eat the right fats

Research indicates the healthy fats are the omega-3 fatty acids, monounsaturated and polyunsaturated fats which are found in fish, olive oil and canola oil. Be careful with fish however, as there are many fish such as swordfish and tuna which can be very high in mercury. If you do not like fish, make sure you take a supplement. Avoid saturated fats and trans fatty acids and partially hydrogenated oils found in foods like packaged cookies, chips, and crackers.

  • Low but not artificial sugar

By consuming low sugar products, you will gain less weight. However, do not replace the sugar with an artificial sweetener such as aspartame as there are too many toxic side effects possible and it is believed to be a neurotoxin. There are other alternatives on the market such as stevia which if used in very small amounts can be quite acceptable.

  • Beware of fruit

While fruits such as strawberries, raspberries and blackberries are quite low in sugar, be careful with those which have very high sugar content such as ripe bananas and pineapples. Other fruits to avoid are dried fruits such as dates and raisins which are very high in sugar.

  • Eat your veggies!

Vegetables will provide much needed vitamins, minerals and enzymes. They also provide bulk and will help you remain regular. If you don’t like vegetables, find ways to disguise them in meat loaves and even in smoothies with spinach!

  • Proteins

Proteins are very important for energy and are the building blocks of the body. Make sure you are consuming enough low fat, good quality protein. If you are a meat eater, seek out organic meats which have no added hormones given to the animals. This is very important during menopause. Good quality meats such as beef and chicken are readily available nowadays. Eggs are also an excellent source of protein and should also be organic.

  • Soy – yes or no?

While soy products are believed to help with menopausal symptoms such as hot flashes, as well as being high in protein, there is some question as to whether you should ingest soy at all if you are hypothyroid. Hypothyroidism is often diagnosed around the time of menopause due to the hormonal fluctuations involved, and many believe soy shuts off the thyroid. Do some research before you eat soy products such as tofu or tempeh or take soy supplements.

Menopause requires a change on many levels. One of the best ways to tackle the specter of weight gain as well as uncomfortable symptoms is through your diet. With a little planning and discipline, changes to your diet can be quite manageable.

Categories: Diet, Health